Nokho, ama-superfoods awakwazi ukubiza, ikakhulukazi uma uzikhulisela wona. Umdidiyeli nesazi sokudla okunomsoco uDkt. Michael Mosley kanye nesazi sezitshalo se-TV u-James Wong bahlanganyele ohlelweni lukaJuni lwe-Gardener's World ukuze bakubonise ukuthi yiziphi izinhlobo zokudla okuyi-superfood ongazitshala engadini yakho.
Le mifino evamile inikeza izinzuzo eziningi zezempilo njengokudla okusemfashinini njengamajikijolo e-goji, i-acai ne-kombucha. Kodwa awukwazi ukuwatshala engadini noma kuvulandi, futhi ngesikhathi esifanayo awukwazi ukuqiniseka ngemvelo yawo. Nalu uhlu lwama-superfoods ayi-10 ongakhula kalula efasiteleni lakho, kuvulandi noma ku-cottage!
Izaqathe
Kungani i-Superfood: Ucwaningo olwenziwa eNyuvesi yaseNewcastle luthole ukuthi ikhemikhali ekwizaqathi ebizwa nge-polyacetylene ingasiza ekwehliseni ukukhula kwamangqamuzana omdlavuza. Indlela yokukhula: Ingatshalwa ebhodweni elijulile noma emhlabathini. Yenza ukudangala okungu-1 cm bese uhlwanyela imbewu ngo-5 cm ukuhlukana. Fafaza phezu komhlaba bese uthela amanzi. Ungakhohlwa ukususa ukhula ngezikhathi ezithile!
I-Ruccola
Kungani i-Superfood: I-Arugula ine-nitrate ephindwe kathathu kune-beet.
“Iningi le-nitrate liphuma emifino, ikakhulukazi ezingxenyeni ezinamaqabunga. I-Arugula iwumthombo ocebile wale minerali, ngokusho kweBritish Nutrition Foundation. "Kunobufakazi bokuthi ama-nitrate anenzuzo empilweni ngoba ehlisa umfutho wegazi." Indlela yokukhula: Vele uhlwanyele imbewu emhlabathini noma ebhodweni, ufafaze umhlaba namanzi. I-Arugula ikhula kahle kakhulu endaweni enomthunzi kancane ehlobo nasekwindla. Ingahlwanyelwa njalo ngemva kwamasonto amabili ukuze kuvunwe.
Blackberry
Kungani i-Superfood: Amajikijolo aqukethe amazinga aphezulu e-anthocyanin (into ensomi, ekhuthaza impilo etholakala kuma-blueberries), kanye nenqwaba kavithamini C, obalulekile esikhumbeni esinempilo, amathambo namaseli. Indlela yokukhula: Thenga izithombo zokutshala. Tshala u-8 cm ukushona eduze kodonga noma ucingo oluqhelelene ngamasentimitha angama-45. Faka izisekelo ezivundlile ukuze izihlahla zingalandeli phansi njengoba zikhula futhi zingena umoya kalula. Nisela kahle ehlobo.
ama-gooseberries
Kungani i-Superfood: Amagremu ayi-100 we-gooseberries aqukethe cishe ama-200 mg wevithamini C! Ukuze uqhathanise: kuma-blueberries - 6 mg kuphela.
Indlela yokukhula: Ama-gooseberries awadingi isikhala esiningi nokunakekelwa, futhi ungakwazi ukuvuna ibhakede lesivuno esihlahleni esisodwa! Kufanele itshalwe phakathi kukaJuni no-Agasti, kodwa isivuno sokuqala singatholakala kuphela ngonyaka ozayo.
Endaweni ekhanyayo, yenza imbobo emhlabathini ububanzi obuphindwe kabili kunempande yesihlahla. Sitshale ngo-10 cm ukujula kunebhodwe isithombo ebesikulo. Tshala isitshalo ngokusihlanganisa nomhlabathi, umquba nokunisela.
Cale
Kungani i-Superfood: “Iklabishi eliluhlaza ngokumnyama liqukethe uvithamini K ngokuphindwe izikhathi ezingu-30, uvithamini C ophindwe izikhathi ezingu-40, novithamini A ophindwe izikhathi ezingu-50 kunolethisi we-iceberg,” kusho uJames Wong. I-Kale ine-calorie ephansi kodwa inothile ngemisoco efana ne-fiber ne-folic acid.
Indlela yokukhula: I-Kale iklabishi okulula ukulitshala. Idinga ilanga nokunakwa okuncane kune-broccoli ne-cauliflower. Ngo-Ephreli-Meyi, udinga ukutshala imbewu ebangeni elingama-45 cm ukusuka komunye nomunye futhi unisele umhlabathi.
parsley
Kungani i-Superfood: I-Parsley inekhalori ephansi kodwa inensada yamavithamini C, A no-K. Iwumthombo omuhle we-folic acid nensimbi.
Indlela yokukhula: Hlwanyela imbewu ngqo emhlabathini ekukhanyeni kwelanga. Kungaba ingadi noma ibhodwe lomhlaba efasiteleni efulethini. Nisela kahle futhi ukhulule inhlabathi ngezikhathi ezithile.
utamatisi we-cherry
Kungani i-Superfood: Utamatisi ungumthombo kavithamini C kanye ne-lycopene. Ukudla kunganciphisa ingozi yomdlavuza wendlala yesinye nesifo senhliziyo. Ucwaningo luye lwabonisa ukuthi uma utamatisi umncane, uqukethe i-lycopene eyengeziwe.
Indlela yokukhula: Tshala imbewu emabhodweni emigodini emincane. Zigcine ziphuziswa futhi zivundise njalo. Utamatisi ungatshalwa kuvulandi, kuvulandi, noma kutshalwe izithombo endaweni ebamba ukushisa uma ekhona.
UBeetroot
Kungani i-Superfood: Ucwaningo luye lwabonisa ukuthi amaqabunga e-beetroot anempilo kunezimpande zawo. Aqukethe i-iron, i-folic acid, ama-nitrate futhi angehlisa umfutho wegazi.
Indlela yokukhula: Ama-beet athanda inhlabathi evundile. Ngaphambi kokutshala imbewu, thuthukisa umhlabathi ngokuwuxuba nomquba. Hlwanyela endaweni enelanga eqhele ngo-10 cm. Uma ufuna ukukhulisa amaqabunga kuphela, ibhodwe elincane lizokwanela. Ngezithelo, kuzodingeka ukutshala esizeni noma ubheke isitsha esikhulu kakhulu.
Brussels amahlumela
Kungani i-Superfood: Iqukethe i-glucosinolates, i-folic acid, i-fiber kanye ne-vitamin C ephindwe izikhathi ezi-2 kunewolintshi.
Indlela yokukhula: Thenga izithombo bese uzitshala ziqhelelene ngamasentimitha angama-60 endaweni engenamoya noma engxenyeni yengadi. Izothola ukunambitheka okuhle kakhulu ngamaqhwa okuqala. Vikela ezinyonini nge-mesh emihle futhi uphakele ngomanyolo.
I-Watercress
Kungani i-Superfood: Le saladi ifika kuqala ekulinganisweni kwemifino nezithelo ezinempilo kakhulu. Inama-kilojoule aphansi, iphezulu kuvithamini K kanye ne-calcium.
Ikhula kanjanithe: Tshala imbewu ebhodweni noma enhlabathini endaweni enomthunzi ekujuleni okungama-8 cm. Nisela kahle.